Garscube Harriers Winter/Summer Training Sessions
04 January to 02 October 2016
Day
Monday
Tuesday
Wednesday
Thursday
Saturday
Saturday
Session
Fartlek
Speed Endurance
Strength and Conditioning
Endurance/Tempo
Cross Country Sessions
Speed Track Sessions
Duration
04 January to 26 September
05 January to 27 September
06 January to 30 March
07 January to 29 September
16 January to 20 February
09 April to 28 May
Garscube Winter Training Sessions/Races 04 January to 23 January 2016
Date
Training Sessions/Race
Venue
Monday 04th January
1, 2, 3, 4, 3, 2, 1 min reps.
Recovery 1min and 2mins between each effort (16 mins total effort)
Scotstoun Stadium/Road
Tuesday 05th January
4-6x1m at 10k pace with 90secs jog recovery.
Anniesland Road
Wednesday 06th January
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 07th January
7.5m with 4m tempo at 10k pace +20s
Garscube Sports Complex
Saturday 09th January
Great Edinburgh CC Run/Scottish Inter Districts Championship
Edinburgh
Monday 11th January
1, 2, 3, 2, 3, 2, 3, 1, 1 min reps
Recovery 2mins between each effort. (18mins total effort)
Scotstoun Stadium/Road
Tuesday 12th January
2-3x3k at 10k pace with 3mins jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up optional
Wednesday 13th January
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 14th January
7m, 5 min, 10 min and 15 min tempo. Pace 10k +10s.
2mins recovery between tempo sessions.
Garscube Sports Complex
Saturday 16th January
GAA Cross Country Training Session – On grass Up to 10x 4mins, recovery 2mins
Tollcross Park at 10.30am. Meet at flag pole
Monday 18th January
3mins x 7, 2 min recovery between each rep. (21mins total effort)
Scotstoun Stadium/Road
Tuesday 19th January
6-8x1k at 10k pace with 90secs jog recovery
Switchback Road - Assemble at shops
Meet at Garscube SC for warm-up optional
Wednesday 20th January
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 21th January
7-8m Progression run
2m at 10k pace +30s, 2m at 10k pace +20s and 1m at 10k pace.
Garscube Sports Complex
Saturday 23th January
Cross Country Interval Training Session (Grass) for the National CC
Up to 15x350m with 1min recovery. Warmed up and ready to start at 10am
Dawsholm Park at 10am
Garscube Winter Training Sessions/Races 24 January to 10 February 2016
Date
Sunday 24th January
Training Sessions/Race
Scottish Veterans Road Relays
Venue
Strathclyde Park
See Team Managers Maz, Isobel, Murray and Alan
Ultra Training Run
Contact Scott Nicol for details
Monday 25th January
5, 2, 4, 1 min reps x 2 sets
2 min recovery between reps & 3min between sets. (24mins total effort)
Scotstoun Stadium/Road
Tuesday 26th January
6 -10x800m at 5k pace with 200m jog recovery in no more than 90 secs
Todd Campus Science Park
Wednesday 27th January
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 28th January
7-8m, 2x2mile with 0.34m recovery at 10k pace +10s.
Garscube Sports Complex
Saturday 30th January
1/ Cross Country Interval Training Session (Grass) for the National CC
10 min tempo, 10x1min with 1min jog between the 1 min recovery, 10min tempo.
Athletes to be warmed up and ready to start at 10am.
2/ Scottish Masters CC Championship
1/Colquhoun Park at 10am
Monday 01st February
1, 2, 3 min reps x 4 sets,
1 min recovery between reps. 2mins recovery between sets. (24mins total effort)
Scotstoun Stadium/Road
Tuesday 02nd February
1200/1000/800/400x3 at 10k pace.
1min jog recovery after each rep and 3mins between sets
Todd Campus Science Park
Wednesday 03rd February
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 04th February
5-9m, 25mins out and back. GWR route.
Garscube Sports Complex
Saturday 06th February
1/Cross Country 10k Training Run for the National CC
2x5k loop in Mugdock Wood/Moor.
2nd lap to be a negative split to simulate race conditions.
Mugdock Country Park at 9am
Monday 08th February
5x5mins with 2min recovery between reps (25mins total effort)
Scotstoun Stadium/Road
Tuesday 09th February
3-5x1mile at 10-k pace with 90secs jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up optional
Wednesday 10th February
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
2/ Forres – Club Entry
See Team Managers Maz, Isobel, Murray and Alan
Garscube Winter Training Sessions/Races 11 February to 29 February 2016
Date
Training Sessions/Race
Venue
Thursday 11th February
7m Stepping Stone Session
1m at Half pace, 1m at Half pace plus 1min x 3
Garscube Sports Complex
Saturday 13th February
GAA Cross Country Training Session – On grass Up to 10x 4mins, recovery 2mins
Tollcross Park at 10.30am. Meet at flag pole
Monday 15th February
4mins x3, 3mins x3 and 2mins x2
2 min recovery between reps. (25mins total effort)
Scotstoun Stadium/Road
Tuesday 16th February
1mile at 10k pace, 3mins jog recovery; 2x800m at 5k pace with 90secs jog recovery; 4x400m
as fast as you can with 1 min recovery
Anniesland Rd.
Meet at Garscube SC for warm-up optional
Wednesday 17th February
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 18th February
7-8m, 3 x10 min at Half Marathon pace. 90s recovery between tempo sections.
Garscube Sports Complex
Saturday 20st February
Cross Country Interval Training Session (Grass) for the National CC
6-8x 1k with 90s recovery.
Athletes to be warmed up and ready to start at 10am.
Garscube Estate Cricket Pitches at 10am
Sunday 21st February
Ultra Training Run
Schools Cross Country - Volunteers required
Contact Scott Nicol for details
Contact Stuart Irvine, Maryhill Park 10.15
Monday 22rd February
2, 1, 3, 2, 1, 3, 1 min reps x 2 sets
2 min and 1 min recovery between reps. (26mins total effort)
Scotstoun Stadium/Road
Tuesday 23th February
10-15 x 300m at 3k pace with 100m jog recovery
Garscube Sports Complex/Science Park
Wednesday 24th February
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 25th February
6m steady with optional 2x1m tempo sections
Marco, Debbie and Scott - Ultra running/racing presentation
Garscube Sports Complex
Garscube Meeting Room at 8.15
Saturday 27th February
National CC Championship – Winter League Event
Incorporating the Club Cross Country Championship
Callendar Park, Falkirk FK1 1YR – Club Entry
See Team Managers Maz, Isobel, Murray and Alan -
Monday 29th February
3, 5, 3, 5, 3, 5, 3 min reps.
2 min recovery between reps. (27mins total effort)
Scotstoun Stadium/Road
Garscube Winter Training Sessions/Races 01March to 21 March 2016
Date
Training Sessions/Race
Venue
Tuesday 01st March
6- 8 x 600m at 3k pace with 300m jog recovery
Todd Campus Science Park
Wednesday 02nd March
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 03rd March
7m Stepping Stone Session
1m at 10k pace, 1m at 10k pace plus 1min x 3
Garscube Sports Complex
Monday 07th March
2, 3, 4 min reps x3 sets and 1 min
2 min recovery between reps. (28mins total effort)
Scotstoun Stadium/Road
Tuesday 08th March
3k@10k pace 3mins jog recovery; 2k@5k pace; 2mins jog recovery; 1k@3k pace
Anniesland Rd.
Meet at Garscube SC for warm-up optional
Wednesday 09th March
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 10th March
5m with 2m half tempo
2m warm up, 2m Half pace and 1m warm down
Garscube Sports Complex
Sunday 13th March
Balloch to Clydebank Half Marathon – Winter League Event
Loch Lomond Shores/Clydebank
Monday 14th March
2, 3, 4 min reps x3 sets and 1 min
2 min recovery between reps. (28mins total effort)
Scotstoun Stadium/Road
Tuesday 15th March
5x1k@5k pace with 90s jog recovery
Switchback Road
Meet at Garscube SC for warm-up optional
Wednesday 16th March
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 17th March
5-9m, 25mins out and back. GWR route.
Garscube Sports Complex
Saturday 19th March
Clydebank 5k – Winter League Event
Playdrome, Clydebank
Sunday 20th March
Ultra Training Run
Contact Scott Nicol for details
Monday 21st March
2, 3, 5 min reps x 3 sets.
2 min recovery between reps. 3mins recovery between sets. (30mins total effort)
Scotstoun Stadium/Road
Garscube Winter Training Sessions/Races 22 March to 12 April 2016
Date
Training Sessions/Race
Venue
Tuesday 22nd March
10x400m at 3k pace with 200m jog recovery
Todd Campus Science Park
Wednesday 23rd March
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 24th March
7-8m with 4m hilly tempo
Garscube Sports Complex
Monday 28th March
No Session - Easter Monday
-
Tuesday 29th March
8x800m at 5k pace with 2mins jog recovery
Todd Campus Science Park
Wednesday 30th March
Strength and Conditioning Course
Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 31st March
6/7m Pack run with optional 2 x1m at 10K pace +10s
Garscube Sports Complex
Sunday 03 rd April
National 6/4 Stage Relay Road Race Championship
Livingston: Club Entry
See Team Managers Maz, Isobel, Murray and Alan
Monday 04th April
4, 2, 3, 3 min reps x2 sets, 5min and 1 min
2 min recovery between reps. (30mins total effort)
Scotstoun Stadium/Road
Tuesday 05th April
6-8 x 1k at 10k pace with 90secs jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 07th April
6-7m , 5k tempo at 10k pace +10s
Lynne MacDougall Talk - Benefits of Track Training
Garscube Sports Complex
Garscube Meeting Room at 8.15
Saturday 9th April
Track Session: 8x400m at 1500m pace with 400m jog (3mins) recovery
Maryhill Track
Sunday 10th April
Tom Scott 10m - Summer League Event 1
Road Race Grand Prix Series Event 1
Strathclyde Park
Monday 11th April
1, 2, 3, 4, 3, 2, 1 min reps.
Recovery 1min and 2mins between each effort (16 mins total effort)
Canal Lock 27
Tuesday 12th April
3-5x2k at 10k pace with 3mins jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Garscube Summer Training Sessions/Races 14 April to 06 May 2016
Date
Training Sessions/Race
Venue
Thursday 14th April
7/8m
5min tempo, 10min tempo, 15 min tempo with 90s recovery between tempo sessions
Garscube Sports Complex
Saturday 16th April
Track session: 5x600m with 3mins recovery (1500m pace)
Maryhill Track
Monday 18th April
1, 2, 3, 2, 3, 2, 3, 1, 1 min reps
Recovery 1min and 2mins between each effort. (18mins total effort)
Canal Lock 27
Tuesday 19sth April
2m at 10k pace; 5mins jog recovery; 4x1mile at 10k pace with 90secs jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 21st April
7-8m Stepping Stone Session
1m warm up, 1m at 10k pace, 1m at 10k pace +1min x 3
Garscube Sports Complex
Saturday 23rd April
Victoria Park Run 5k - Summer League Event 2
Victoria Park
Sunday 24th April
London Marathon - Scottish Marathon Championships
Road Race Grand Prix Series Event 2
London
Monday 25th April
3mins x 7 with 90secs recovery between each rep. (21mins total effort)
Canal Lock 27
Tuesday 26th April
10x 600m at 5k pace with 2min jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 28th April
6/8m Canal Out and Back
4 and 6m Out and back run on Canal, with 1m warm up and down.
Canal Maryhill Locks
Meet at Garscube Sports Complex for Warm up
Saturday 30th April
Track Session: 2 x8 x200m at 1500m pace with 1min recovery between 200m reps and 5 mins
recovery between sets
Maryhill Track
Monday 02th May
No Session – May Day Bank Holiday
Tuesday 03rd May
2x2m at 10k pace with 5mins jog recovery ; 2x 1mile at 10k pace with 2mins jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Wednesday 04th May
Troon 10k - https://www.sportsystems.co.uk/ss/event/Troon10k123
Troon
Thursday 05th May
7-8m Progression run
2m at 10k pace +30s, 2m at 10k pace +20s and 1m at 10k pace.
Garscube Sports Complex
Friday 06th May
Scottish 5k Championship - Road Race Grand Prix Series Event 3
Silverknowes Edinburgh
Garscube Summer Training Sessions/Races 07 May to 31 May 2016
Date
Training Sessions/Race
Venue
Saturday 07th May
Track Session: 4x800m at 1500m pace with 5min recovery
Maryhill Track
Monday 09th May
5,2,4,1 min reps x 2 with 1 & 2 min recovery between reps. (24mins total effort)
Canal Lock 27
Tuesday 10th May
5 x 1k at 5k pace with 90secs jog recovery (5k pace)
Maryhill Track
Thursday 12th May
1/ Helensburgh 10k - http://www.polaroid-10k.co.uk/10k-trails/helensburgh.html
2/ 6/7m with 5k tempo for non Helensburgh 10k runners
1/ Hermitage Academy, Helensburgh
2/ Garscube Sports Complex
Saturday 14th May
Track Session: Glasgow 8-10x300 at 1500m pace with 300m jog recovery
Maryhill Track
Sunday 15th May
Great Women’s 10k - http://www.greatrun.org/great-womens-10k
Nithsdale Road, Glasgow
Monday 16th May
2,1,3,2,1,3,1 min reps x 2 with 1 & 2 min recovery between reps
Canal Lock 27
Tuesday 17th May
1 x 1200 meters at 10-K race pace. Jog three minutes; 1 x 800 meters at 5-K race pace; Jog for
2:30, then run 1 x 400 meters at mile race pace
Maryhill Track
Thursday 19th May
Clydebank 10k - Summer League Event 4
http://www.polaroid-10k.co.uk/10k-trails/clydebank.html
Clydebank Playdrome, Abbotsford Road
Saturday 21st May
Track Session: 6x400m at 800m pace with 400m jog recovery
Maryhill Track
Monday 23rd May
2, 3, 4 min reps x3, 1min to finish. 1 min and 2min recovery between reps.
Tuesday 24th May
1k at 10k pace with 3mins jog recovery, 800m at 5k pace with 3mins jog trecovery then
1x400m at mile pace
Maryhill Track
Thursday 26th May
Dumbarton 10k – Summer League Event 3 – Club 10k Championship
http://www.polaroid-10k.co.uk/10k-trails/dumbarton.html
Dumbarton Academy
Saturday 28th May
Track Session: 8-12x200m at 800m pace with 200m jog recovery
Maryhill Track
Monday 30th May
No Session- Bank Holiday
Canal Lock 27
Tuesday 31st May
5k Track Championships - Summer League Event 5
St Peter the Apostle Track Clydebank
Cost: £2 charge per person.
Garscube Summer Training Sessions/Races 02 June to 23 June 2016
Date
Training Sessions/Race
Venue
Thursday 02nd June
6/7 m Pack run
Garscube Sports Complex
Saturday 04th June
Club West Highland Way Relay Run
See Athole
Sunday 05th June
Vale of Leven 10k - http://www.polaroid-10k.co.uk/10k-trails/vale-of-leven.html
Loch Lomond Shores, Balloch
Monday 06th June
2, 3, 5 min reps x3 with 2min recovery between reps.
Drumclog Car Park at Milngavie Water Works
Tuesday 07th June
1600m at 10k pace with 3mins jog recovery, 2x800m at 5k pace with 90s jog recovery,
1x600m fast
Maryhill Track
Thursday 09th June
Kirkintilloch 10k - Summer League Event 6
Lairdsland Primary School, Kirkintilloch (behind
Tesco store and Regent shopping centre)
Saturday 11th June
Bearsden and Milngavie Highland Games 10k - Volunteers required
See Stuart Irvine
Monday 13th June
Off road/Hilly 20 min effort
Session dependent on weather and landmarks
Drumclog Car Park at Milngavie Water Works
Tuesday 14th June
3k Junior/Senior Team Race
Garscube Sports Complex
Thursday 16th June
7/8m 4m Tempo at 10k pace +20s
Garscube Sports Complex
Saturday 18th June
Foodbank 5m race
Milngavie Water Works
See Tony
Monday 20th June
Off road/Hilly 20 min effort; Session dependent on weather and landmarks
Drumclog Car Park at Milngavie Water Works
Tuesday 21st June
8x800m at 3k pace with 2mins jog recovery
Maryhill Track
Thursday 23rd June
25mins Canal Out and Back with 1m warm up and down.
Meet at Garscube Sports Complex for Warm up
Garscube Summer Training Sessions/Races 27 June to 23 July 2016
Date
Training Sessions/Race
Venue
Monday 27th June
Off road/Hilly 20 min effort; Session dependent on weather and landmarks
Canal Lock 27
Tuesday 28th June
10-12x400m at 1500m pace with 90s jog recovery
Maryhill Track
Thursday 30th June
7m Stepping Stone Session
1m warm up, 1m at 10k pace, 1m at 10k pace + 1min x 3
Garscube Sports Complex
Monday 04th July
Off road/Hilly 20 min effort; Session dependent on weather and landmarks
Drumclog Car Park at Milngavie Water Works
Tuesday 05th July
4-5x600m at 1500m pace with 3mins recovery
Maryhill Track
Thursday 07th July
7/8m with 3x10mins at 5mile pace. 90s recovery between tempo sections
Garscube Sports Complex
Monday 11th July
Off road/Hilly 20 min effort
Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 12th July
1k at 10k pace with 3mins jog recovery; 800m at 5k pace with 3mins jog recovery then
1x400m at 3k pace
Maryhill Track
Thursday 14th July
Charlie Kilshaw 5m - Summer League Event 7
Milngavie Water Works.
Meet Drumclog Car Park
Monday18th July
No Session: Bank Holiday
Tuesday 19th July
15 x 300m at 3k pace with 1min jog recovery
Maryhill Track
Thursday 21st July
6/7m pack run
Garscube Sports Complex
Saturday 23rd July
Round Arran Relay
Arran: Club Entry
See Team Managers Maz, Isobel, Murray and Alan:
Garscube Summer Training Sessions/Races 25 July to 22 August 2016
Date
Training Sessions/Race
Venue
Monday 25th July
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car Park at Milngavie Water Works
Tuesday 26th July
20 x200m at 1500m pace with 200m jog recovery
Maryhill Track
Thursday 28th July
7/8m with 4m hilly tempo
Garscube Sports Complex
Monday 01st August
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 02nd August
2 x400m with 1min jog recovery, 2 x600m with 90s jog recovery,
2x800m with 2mins jog recovery, 2x400m with 1 min jog recovery. All reps at 3k pace
Maryhill Track
Thursday 04th August
7/8m
5min tempo, 10min tempo, 15 min tempo with 90s recovery between tempo sessions
Garscube Sports Complex
Monday 08th August
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 09th August
1 x1200m at 3k race pace, Jog 3mins; 1 x800m at 1500 pace, jog for 2mins30s.
1 x400m flat out
Maryhill Track
Thursday 11th August
Henderson Cup 10k Off road – Summer League Event 8
Garscube Sports Complex
Monday 15th August
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 16th August
Track Championships Events – 100m, 200m, 400m, 800m and 1500m
Maryhill Track
Thursday 18th August
6/8m Canal Out and Back
4 and 6m Out and back run on Canal, with 1m warm up and down.
Canal Maryhill Locks
Meet at Garscube Sports Complex for Warm up
Friday 19th August to
Sunday 21st August
Club Training Weekend
Arran - See Emma
Monday 22th August
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Garscube Summer Training Sessions/Races 23 August to 15 September 2016
Date
Training Sessions/Race
Venue
Tuesday 23rd August
3-5 x1m at 10k pace with 2m30s jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 25th August
7-8m Progression run
2m at 10k pace +30s, 2m at 10k pace +20s and 1m at 10k pace.
Garscube Sports Complex
Monday 29th August
Off road/Hilly 30 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 30th August
8-10 x800m at 10k pace with 90s jog recovery
Garscube Sports Complex/Todd Campus Science Park
Thursday 01st September
7.5m, 2x2m 10k pace +10s
1.5m Warm up, 2x2mTempo session with 0.36m recovery, 1.5m warm down.
Garscube Sports Complex
Monday 05th September
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 06th September
2miles at 10mile pace, jog 5mins; 1mile at 10k pace , jog 3mins; 800m at 5k pace
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 08thSeptember
6/7m pack run with optional 2m tempo at 10m pace
Garscube Sports Complex
Garscube Meeting room at 8.15pm
Sunday 11th September
Around Cumbrae 10m - Summer League Event 9
Stirling 10K - Road Race Grand Prix Series Event 4
Town Hall, Millport, Isle of Cumbrae
Stirling, Forthbank Stadium
Monday 12th September
Off road/Hilly 25 min effort; Session dependent on weather and landmarks
Drumclog Car park at Milngavie Water Works
Tuesday 13th September
5-6 x1mile at 10k pace with 2mins jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 15th September
6.7m run with 5k tempo
Garscube Sports Complex
Garscube Summer Training Sessions/Races 19 September to 02 October 2016
Date
Training Sessions/Race
Venue
Monday 19th September
5mins x6 with 2.5min recovery
Canal Lock 27
Tuesday 20th September
8-10x1km at 10k pace with 90s jog recovery
Switchback Road. Assemble at Shops
Meet at Garscube SC for warm-up, optional
Thursday 22ndSeptember
7m Stepping Stone Session
1m warm up, 1m at half pace, 1m at half pace + 40s x 3
Garscube Sports Complex
Monday 26thSeptember
No Session: September Weekend Bank Holiday
Tuesday 27thSeptember
2x2mile at half marathon pace with 5mins jog recovery
Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 29thSeptember
5m with 2m half tempo
2m warm up, 2m Half pace and 1m warm down
Garscube Sports Complex
Sunday 02thOctober
Glasgow Half Marathon – Summer League Event 10 and Club Championship
Road Race Grand Prix Series Event 5
http://greatscottishrun.com/events/half-marathon/
George Square, Glasgow
Pack Training Pace for 10k, 5k and 3k
Packs
I
I
H
H
G
F
F
E
D
D
C
C
B
B
A
Tuesday
Training Groups
1
1
2
2
2
3
3
3
4
4
4
4
5
5
5
10K Race time
10K Pace/Mile
5k Race Time
5k pace/Mile
3K Race Time
3k Pace/Mile
33 to 35
35 to 36
36 to 38
38 to 40
40 to 42
42 to 43
43 to 45
45 to 47
47 to 48
48 to 50
50 to 52
52 to 55
55 to 57
57 to 60
60 to 70
5-19 to 5-38
5-38 to 5-48
5-48 to 6-07
6-07 to 6-26
6-26 to 6-46
6-46 to 6-55
6-55 to 7-15
7-15 to 7-34
7-34 to 7-43
7-43 to 8-03
8-03 to 8-22
8-22 to 8-51
8-51 to 9-11
9-11 to 9-39
9-39 to 11-16
15-53 to 16-51
16-51 to 17-20
17-20 to 18-18
18-18 to 19-16
19-16 to 20-13
20-13 to 20-42
20-42 to 21-40
21-40 to 22-38
22-38 to 23-07
23-07 to 24-05
24-05 to 25-02
25-02 to 26-29
26-29 to 27-27
27-27 to 28-53
28-53 to 33-42
5-07 to 5-25
5-25 to 5-35
5-35 to 5-53
5-53 to 6-12
6-12 to 6-31
6-31 to 6-40
6-40 to 6-58
6-58 to17-17
7-17 to 7-26
7-26 to 7-45
7-45 to 8-04
8-04 to 8-31
8-31 to 8-50
8-50 to 9-18
9-18 to 10-52
9-02 to 9-35
9-35 to 9-52
9-52 to 10-25
10-25 to 10-58
10-58 to 11-31
11-31 to 11-47
11-47 to 12-20
12-20 to 12-53
6-54 to 13-09
13-09 to 13-42
13-42 to 14-15
14-15 to 15-04
15-04 to 15-37
15-37 to 16-27
16-27 to 19-11
4-51 to 5-08
5-08 to 5-17
5-17 to 5-35
5-35 to 5-52
5-52 to 6-10
6-10 to 6-19
6-19 to 6-37
6-37 to 6-54
6-54 to 7-03
7-03 to 7-21
7-21 to 7-38
7-38 to 8-05
8-05 to 8-22
8-22 to 8-49
8-49 to 10-17
Note: 5k and 3k race and pace times calculated from 10k time using McMillan calculator
Thursday Training Pace Chart
Packs
I
I
H
H
G
F
F
E
D
D
C
C
B
B
A
10K Race
time
33 to 35
35 to 36
36 to 38
38 to 40
40 to 42
42 to 43
43 to 45
45 to 47
47 to 48
48 to 50
50 to 52
52 to 55
55 to 57
57 to 60
60 to 70
10K Pace
10k + 10s
5-19 to 5-38
5-38 to 5-48
5-48 to 6-07
6-07 to 6-26
6-26 to 6-46
6-46 to 6-55
6-55 to 7-15
7-15 to 7-34
7-34 to 7-43
7-43 to 8-03
8-03 to 8-22
8-22 to 8-51
8-51 to 9-11
9-11 to 9-39
9-39 to 11-16
5-29 to 5-48
5-49 to 5-58
5-58 to 6-17
6-17 to 6-36
6-36 to 6-56
6-56 to 7-05
7-05 to 7-25
7-25 to 7-44
7-44 to 7-53
7-53 to 8-13
8-13 to 8-32
8-32 to 9-01
9-01 to 9-21
9-21 to 9-49
9-49 to 11-26
10k + 20s
Half Pace
5-39 to 5-58
5-59 to 6-08
6-08 to 6-27
6-27 to 6-46
6-46 to 7-06
7-06 to 7-15
7-15 to 7-35
7-35 to 7-54
7-54 to 8-03
8-03 to 8-23
8-23 to 8-42
8-42 to 9-11
9-11 to 9-31
9-31 to 9-59
9-59 to 11-36
10k +60s
Half Pace +40s
6-19 to 6-38
6-38 to 6-48
6-48 to 7-07
7-07 to 7-26
7-26 to 7-46
7-46 to 7-55
7-55 to 8-15
8-15 to 8-34
8-34 to 8-43
8-43 to 9-03
9-03 to 9-22
9-22 to 9-51
9-51 to 10-11
10-11 to 10-39
10-39 to 12-16
10k +90s
5m Pace
6-49 to 7-08
7-08 to 7-18
7-18 to 7-37
7-37 to 7-56
7-56 to 8-16
8-16 to 8-25
8-25 to 8-45
8-45 to 9-04
9-04 to 9-13
9-13 to 9-33
9-33 to 9-52
09-52 to 10-21
10-21 to10-41
10-41 to 11-09
11-09 to 12-46
5-16 to 5-35
5-35 to 5-45
5-45 to 6-04
6-04 to 6-23
6-23 to 6-42
6-42 to 6-52
6-52 to 7-11
7-11 to 7-34
7-34 to 7-40
7-40 to 7-59
7-59 to 8-18
8-18 to 8-47
8-47 to 9-06
9-06 to 9-35
9-35 to 11-11
Tuesday Training Rep/Track 10km Pace Chart Target Times
Pack
I
I
H
H
G
F
F
E
D
D
C
C
B
B
A
Training
Groups
1
1
2
2
2
3
3
3
4
4
4
4
5
5
5
10K
Race time
33 to 35
35 to 36
36 to 38
38 to 40
40 to 42
42 to 43
43 to 45
45 to 47
47 to 48
48 to 50
50 to 52
52 to 55
55 to 57
57 to 60
60 to 70
400m
Target Time
1-19 to 1-24
1-24 to 1-26
1-26 to 1-31
1-31 to 1-35
1-35 to 1-40
1-40 to 1-43
1-43 to 1-48
1-48 to 1-53
1-53 to 1-55
1-55 to 2-00
2-00 to 2-04
2-04 to 2-11
2-11 to 2-16
2-16 to 2-24
2-24 to 2-48
600m
Target Time
1-58 to 2-06
2-06 to 2-09
2-09 to 2-16
2-16 to 2-22
2-22 to 2-30
2-30 to 2-34
2-34 to 2-42
2-42 to 2-49
2-49 to 2-52
2-52 to 3-00
3-00 to 3-06
3-06 to 3-16
3-16 to 3-24
3-24 to 3-36
3-36 to 4-12
800m
Target Time
2-38 to 2-48
2-48 to 2-53
2-53 to 3-02
3-02 to 3-11
3-11 to 3-21
3-21 to 3-26
3-26 to 3-36
3-36 to 3-46
3-46 to 3-50
3-50 to 4-00
4-00 to 4-09
4-09 to 4-23
4-23 to 4-33
4-33 to 4-48
4-48 to 5-36
1km
Target Time
3-17 to 3-29
3-29 to 3-36
3-36 to 3-47
3-47 to 3-59
3-59 to 4-11
4-11 to 4-17
4-17 to 4-30
4-30 to 4-41
4-41 to 4-47
4-47 to 5-00
5-00 to 5-11
5-11 to 5-29
5-29 to 5-41
5-41 to 5-59
5-59 to 7-00
1200m
Target Time
3-58 to 4-12
4-12 to 4-19
4-19 to 4-33
4-33 to 4-48
4-48 to 5-03
5-03 to 5-09
5-09 to 5-24
5-24 to 5-38
5-38 to 5-45
5-45 to 6-00
6-00 to 6-14
6-14 to 6-36
6-36 to 6-50
6-50 to 7-12
7-12 to 8-24
1mile
Target Time
5-19 to 5-38
5-38 to 5-48
5-48 to 6-07
6-07 to 6-26
6-26 to 6-46
6-46 to 6-55
6-55 to 7-15
7-15 to 7-34
7-34 to 7-43
7-43 to 8-03
8-03 to 8-22
8-22 to 8-51
8-51 to 9-11
9-11 to 9-39
9-39 to 11-16
2km
Target Time
6-36 to 7-00
7-00 to 7-12
7-12 to 7-36
7-36 to 8-00
8-00 to 8-25
8-25 to 8-36
8-36 to 9-00
9-00 to 9-24
9-24 to 9-35
9-35 to 10-00
10-00 to 10-24
10-24 to 11-00
11-00 to 11-25
11-25 to 12-00
12-00 to 14-00
3km
Target Time
9-55 to 10-30
10-30 to 10-49
10-49 to 11-24
11-24 to 12-00
12-00 to 12-37
12-37 to 12-54
12-54 to 13-31
13-31 to 14-06
14-06 to 14-23
14-23 to 15-00
15-00 to 15-36
15-36 to 16-30
16-30 to 17-07
17-07 to 18-00
18-00 to 21-00
2km
Target Time
6-20 to 6-42
6-42 to 6-54
6-54 to 7-16
7-16 to 7-41
7-41 to 8-04
8-04 to 8-18
8-18 to 8-40
8-40 to 9-02
9-02 to 9-12
9-12 to 9-36
9-36 to 10-00
10-00 to 10-34
10-34 to 10-58
10-58 to 11-32
11-32 to 12-42
1mile
Target Time
5-07 to 5-25
5-25 to 5-35
5-35 to 5-53
5-53 to 6-12
6-12 to 6-31
6-31 to 6-40
6-40 to 6-58
6-58 to17-17
7-17 to 7-26
7-26 to 7-45
7-45 to 8-04
8-04 to 8-31
8-31 to 8-50
8-50 to 9-18
9-18 to 10-15
Tuesday Training Rep/Track 5km Pace Chart Target Times
Pack
I
I
H
H
G
F
F
E
D
D
C
C
B
B
A
Training
Groups
1
1
2
2
2
3
3
3
4
4
4
4
5
5
5
10K
Race time
33 to 35
35 to 36
36 to 38
38 to 40
40 to 42
42 to 43
43 to 45
45 to 47
47 to 48
48 to 50
50 to 52
52 to 55
55 to 57
57 to 60
60 to 70
5k
Race Time
15-53 to 16-51
16-51 to 17-20
17-20 to 18-18
18-18 to 19-16
19-16 to 20-13
20-13 to 20-42
20-42 to 21-40
21-40 to 22-38
22-38 to 23-07
23-07 to 24-05
24-05 to 25-02
25-02 to 26-29
26-29 to 27-27
27-27 to 28-53
28-53 to 33-42
400m
Target Time
1-16 to 1-20
1-20 to 1-23
1-23 to 1-27
1-27 to 1-32
1-32 to 1-37
1-37 to 1-39
1-39 to 1-44
1-44 to 1-48
1-48 to 1-50
1-50 to 1-55
1-55 to 2-00
2-00 to 2-07
2-07 to 2-12
2-12 to 2-18
2-18 to 2-32
600m
Target Time
1-54 to 2-00
2-00 to 2-04
2-04 to 2-10
2-10 to 2-18
2-18 to 2-25
2-25 to 2-28
2-28 to 2-36
2-36 to 2-42
2-42 to 2-45
2-45 to 2-52
2-52 to 3-00
3-00 to 3-10
3-10 to 3-18
3-18 to 3-27
3-27 to 4-03
800m
Target Time
2-32 to 2-41
2-41 to 2-46
2-46 to 2-55
2-55 to 3-05
3-05 to 3-14
3-14 to 3-19
3-19 to 3-28
3-28 to 3-37
3-37 to 3-41
3-41 to 3-51
3-51 to 4-00
4-00 to 4-14
4-14 to 4-23
4-23 to 4-37
4-37 to 5-05
1km
Target Time
3-10 to 3-21
3-21 to 3-27
3-27 to 3-38
3-38 to 3-51
3-51 to 4-02
4-02 to 4-09
4-09 to 4-20
4-20 to 4-31
4-31 to 4-36
4-36 to 4-48
4-48 to 5-00
5-00 to 5-17
5-17 to 5-29
5-29 to 5-46
5-46 to 6-21
1200m
Target Time
3-48 to 4-01
4-01 to 4-08
4-08 to 4-21
4-21 to 4-37
4-37 to 4-50
4-50 to 4-59
4-59 to 5-12
5-12 to 5-25
5-25 to 5-31
5-31 to 5-45
5-45 to 6-00
6-00 to 6-20
6-20 to 6-35
6-35 to 6-55
6-55 to 7-37
Tuesday Rep/Track Training 3km Pace Chart Target Times
Packs
I
I
H
H
G
F
F
E
D
D
C
C
B
B
A
Training
Groups
1
1
2
2
2
3
3
3
4
4
4
4
5
5
5
10K
Race time
33 to 35
35 to 36
36 to 38
38 to 40
40 to 42
42 to 43
43 to 45
45 to 47
47 to 48
48 to 50
50 to 52
52 to 55
55 to 57
57 to 60
60 to 70
3K
Race Time
9-02 to 9-35
9-35 to 9-52
9-52 to 10-25
10-25 to 10-58
10-58 to 11-31
11-31 to 11-47
11-47 to 12-20
12-20 to 12-53
12-53 to 13-09
13-09 to 13-42
13-42 to 14-15
14-15 to 15-04
15-04 to 15-37
15-37 to 16-27
16-27 to 19-11
300m
Target Time
0-52 to 0-57
0-57 to 0-59
0-59 to 1-02
1-02 to 1-05
1-05 to 1-09
1-09 to 1-10
1-10 to 1-13
1-13 to 1-17
1-17 to 1-18
1-18 to 1-22
1-22 to 1-25
1-25 to 1-30
1-30 to 1-33
1-33 to 1-38
1-38 to 1-55
400m
Target Time
1-12 to 1-16
1-16 to 1-18
1-18 to 1-23
1-23 to 1-27
1-27 to 1-32
1-32 to 1-34
1-34 to 1-38
1-38 to 1-42
1-42 to 1-44
1-44 to 1-49
1-49 to 1-53
1-53 to 2-00
2-00 to 2-04
2-04 to 2-11
2-11 to 2-33
600m
Target Time
1-48 to 1-54
1-54 to 1-58
1-58 to 2-04
2-04 to 2-10
2-10 to 2-18
2-18 to 2-21
2-21 to 2-27
2-27 to 2-34
2-34 to 2-37
2-37 to 2-44
2-44 to 2-50
2-50 to 3-00
3-00 to 3-07
3-07 to 3-16
3-16 to 3-49
800m
Target Time
2-24 to 2-32
2-32 to 2-36
2-36 to 2-46
2-46 to 2-54
2-54 to 3-04
3-04 to 3-08
3-08 to 3-16
3-16 to 3-22
3-22 to 3-28
3-28 to 3-38
3-38 to 3-46
3-46 to 4-00
4-00 to 4-08
4-08 to 4-22
4-22 to 5-06
1km
Target Time
3-00 to 3-11
3-11 to 3-17
3-17 to 3-28
3-28 to 3-38
3-38 to 3-50
3-50 to 3-55
3-55 to 4-06
4-06 to 4-17
4-17 to 4-22
4-22 to 4-34
4-34 to 4-44
4-44 to 5-01
5-01 to 5-12
5-12 to 5-28
5-28 to 6-23
1200m
Target Time
3-36 to 3-49
3- 49 to 3-56
3-56 to 4-09
4-09 to 4-21
4-21 to 4-36
4-36 to 4-42
4-42 to 4-55
4-55 to 5-08
5-08 to 5-15
5-15 to 5-28
5-28 to 5-41
5-41 to 6-01
6-01 to 6-14
6-14 to 6-34
6-34 to 7-40
1m
Target Time
4-51 to 5-08
5-08 to 5-17
5-17 to 5-35
5-35 to 5-52
5-52 to 6-10
6-10 to 6-19
6-19 to 6-37
6-37 to 6-54
6-54 to 7-03
7-03 to 7-21
7-21 to 7-38
7-38 to 8-05
8-05 to 8-22
8-22 to 8-49
8-49 to 10-17
Tuesday/Saturday Track Training 800m/1500m Pace Chart Target Times
Packs
I
I
H
H
G
F
F
E
D
D
C
C
B
B
A
Training
Groups
1
1
2
2
2
3
3
3
4
4
4
4
5
5
5
10K
Race time
33 to 35
35 to 36
36 to 38
38 to 40
40 to 42
42 to 43
43 to 45
45 to 47
47 to 48
48 to 50
50 to 52
52 to 55
55 to 57
57 to 60
60 to 70
200m T Time
800m pace
0-31 to 0-33
0-33 to 0-34
0-34 to 0-36
0-36 to 0-37
0-37 to 0-39
0-39 to 0-40
0-40 to 0-42
0-42 to 0-44
0-44 to 0-45
0-45 to 0-47
0-47 to 0-48
0-48 to 0-51
0-51 to 0-53
0-53 to 0-56
0-56 to 1-05
400m T Time
800m Pace
1-01 to 1-05
1-05 to 1-07
1-07 to 1-11
1-11 to 1-14
1-14 to 1-18
1-18 to 1-20
1-20 to 1-24
1-24 to 1-28
1-28 to 1-30
1-30 to 1-33
1-33 to 1-36
1-36 to 1-42
1-42 to 1-46
1-46 to 1-52
1-52 to 2-10
200m T Time
1500m pace
0-34 to 0-36
0-36 to 0-37
0-37 to 0-39
0-39 to 0-41
0-41 to 0-43
0-43 to 0-44
0-44 to 0-46
0-46 to 0-48
0-48 to 0-49
0-49 to 0-51
0-51 to 0-53
0-53 to 0-56
0-56 to 0-58
0-58 to 1-01
1-01 to 1-12
300m T Time
1500m Pace
0-51 to 0-54
0-54 to 0-55
0-55 to 0-58
0-58 to 1-02
1-02 to 1-05
1-05 to 1-06
1-06 to 1-09
1-09 to 1-12
1-12 to 1-14
1-14 to 1-17
1-17 to 1-20
1-20 to 1-24
1-24 to 1-27
1-27 to 1-32
1-32 to 1-47
400m T Time
1500m pace
1-07 to 1-12
1-12 to 1-14
1-14 to 1-18
1-18 to 1-22
1-22 to 1-26
1-26 to 1-28
1-28 to 1-32
1-32 to 1-37
1-37 to 1-38
1-38 to 1-43
1-43 to 1-46
1-46 to 1-53
1-53 to 1-57
1-57 to 2-03
2-03 to 2-23
600m T Time
1500m Pace
1-41 to 1-48
1-48 to 1-51
1-51 to 1-57
1-57 to 2-03
2-03 to 2-09
2-09 to 2-12
2-12 to 2-18
2-18 to 2-25
2-25 to 2-28
2-28 to 2-34
2-34 to 2-40
2-40 to 2-49
2-49 to 2-55
2-55 to 3-04
3-04 to 3-35
800m T Target
1500m Pace
2-15 to 2-23
2-23 to 2-28
2-28 to 2-35
2-35 to 2-44
2-44 to 2-52
2-52 to 2-57
2-57 to 3-04
3-04 to 3-13
3-13 to 3-17
3-17 to 3-25
3-25 to 3-33
3-33 to 3-45
3-45 to 3-53
3-53 to 4-05
4-05 to 4-47